So it goes without saying that it pays to read the labels. Some ingredient lists include nothing more than peanuts, while others include six to eight ingredients, including hydrogenated oils, molasses and mono and diglycerides, used as emulsifiers.

"The natural stuff is always the best way to go because the ingredient list is usually shorter. After that, it's what you're comfortable with," Bailes said.

Of course, some kids (and some adults) just can't stand oil floating on the top of their peanut butter. There are natural peanut butters on the market that don't separate, but they contain palm oil to keep the spread from separating.

"Personally I eat reduced-fat Jif," Bailes said. "I just can't get past the grittiness of natural peanut butters. It's what I grew up with, I guess."

COLD ASIAN NOODLE TOSS

8 ounces thick spaghetti

4 cups broccoli florets, cut into bite-size pieces

2/3 cup vegetable broth

1/3 cup reduced-fat peanut butter

2 tablespoons rice vinegar

2 tablespoons reduced-sodium soy sauce

1 teaspoon sweet chili sauce

2 cloves garlic, peeled and cut in half

1/2 cup shredded carrot

3 green onions, finely chopped

1/3 cup chopped red bell pepper

Cook the pasta according to package directions, omitting salt. Add the broccoli to pasta during the last 3 minutes of cooking; drain well.